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Fitness Models Questions & Answers - Lindsey Pridgen
Diet Exercise Advice
Lindsey Pridgen - Fitness Model Statistics
 Name:
Lindsey Pridgen
- Height: 5'7"
- Weight: 135 pounds
- Date of Birth: 6/1/1985
- Hair Color: Brown
- Bust: 34C
- Waist: 26
- Hips: 32
- Location: Las Vegas, Nevada
- Website: Visit
My Facebook Page!
Lindsey Pridgen - Fitness Model
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Lindsey Pridgen -
Fitness Model Background
How did you get started in the fitness field?
Answer:
I've always been athletic and love working out, so being fit
has always just been a way of life for me.
What is the #1 thing you like best about being into fitness?
Answer:
Being into fitness really makes you realize how strong of a person
you are physically and mentally. The discipline you must have
in order to succeed and see results is so self rewarding.
What has been your biggest accomplishment in the fitness field?
Answer:
Placing in the top 15 at the 2010 USA's since it was only my
3rd competition ever.
Lindsey Pridgen -
Fitness Model Questions & Answers
Fitness Question #1 - What is the best
way to get started in the fitness modeling industry? Should I just
contact the photographers directly or should I use an agency?
Answer:
I contacted a photographer directly because I wanted images for
myself, I hadn't planned on sending them out, but after seeing
the end result I was so pleased that I thought, "what the
heck, send them and see what kind of feedback I get." So,
you never know what can happen if you reach out.
Fitness Question #2 - Please describe
a typical day for you. What is your daily routine like?
Answer:
I wake up early and get my cardio and first meal in so I have
it out of the way and can start my day. Then I head off to work,
making sure I eat every 2-3 hours (having meals pre-made is key)
after work I hit the gym for weights, then its home to relax and
spend time with loved ones. I usually go to bed early so I can
get at lease 8 hours of sleep in.
Fitness Question #3 - I don’t
have that much time during the day to workout, so I really want
to burn major calories in a short amount of time. What is the #1
“bang for the buck” cardio exercise I should do to burn
serious calories?
Answer:
I'm a big fan of treadmill intervals. Try walking uphill for
8 minutes then jogging for 2, repeat that 3-4 times and you're
done, you'll be amazed how fast it goes by. You'll be sweating
and toning your hamstrings and glutes at the same time.
Fitness Question #4 - How much weight
(pounds) should I focus on losing every week? What is a safe amount
to make sure I keep it off?
Answer:
Aim for 1-2 lbs. a week. Anything more is a little too extreme.
Once you're at your goal weight keep an eye on food intake and
keep up with your cardio and strength training.
Fitness Question #5 - What type of
food or supplements should I take before and after my workouts to
help me see results in gaining lean muscle and losing fat?
Answer:
Try creatine before workouts, a lot of women are cautious of
creatine, but there's no reason to be. It helps oxygen get to
muscles so you can eek out a few more reps during training. After
workouts, get your protein in. Its important to help your muscles
recover and it will keep you from getting hungry.
Fitness Question #6 - How do you deal
with cravings for junk foods, sweets and salty food? I can stay
on a diet for maybe a few weeks but I eventually get really bad
cravings and binge on snacks and fast foods.
Answer:
Don't deprive yourself. Have a cheat MEAL (not day or binge.)
After a long hard week of work and workouts, reward yourself and
don't feel guilty about it, you've deserved it. Try sugar free
hard candy or Jell-O for desert.
Fitness Question #7 - I’m trying
to create a healthy shopping list to stick with. What are some of
the main foods I should include to maintain a lean and muscular
physique?
Answer:
I eat lots of fish and veggies. Zucchini and asparagus are some
of my favorites. White fish is packed full of protein and helps
keep you lean. Orange roughy and tilapia are delicious.
Fitness Question #8 - I’m about
35 pounds over weight. I have never started an exercise program
and really don’t know where to start. What tips can you give
me to get started on the right track?
Answer:
Hire a personal trainer for a few sessions so you can learn proper
form and technique so you don't injure yourself. Flip through
fitness magazines and search websites for new exercises to keep
workouts from getting boring. Also, change your diet, clean eating
magazines are everywhere with tasty recipes and information. Lastly,
keep a food journal so you know what you're putting in your mouth
and where your making progress.
Fitness Question #9 - I tend to eat
out most of the time and really don’t know what healthy foods
to order from the menu. What tips do you recommend for eating out
at restaurants to make sure my diet will not suffer?
Answer:
Stay away from menu items that are " fried, crisped, drizzled,
drenched, etc". Instead, request that your entrée
is grilled, steamed or baked and substitute side items with vegetables.
Ask how food is prepared and stay away from dressings and sauces
that are white and creamy.
Fitness Question #10 - What exercises
do you recommend for getting a bigger, rounder and fuller butt?
Answer:
Squat and squat low. Squatting below parallel really targets
your glutes. Walking lunges are great for your butt too. Also,
if you want to build muscle, do heavier weight and lower reps.
Fitness Question #11 - What is the
most challenging thing you deal with about consistently staying
in top shape?
Answer:
Cardio. It has to be done and most people talk themselves out
of it but it is so important to get that 4-5 days of cardio in
a week.
Fitness Question #12 - Please describe
your normal diet. What do you eat in a typical day to stay in shape?
Answer:
Breakfast: protein shake with glutamine and fruit
Mid-Morning Snack: egg whites/spinach or oats
Lunch: chicken breast with veggies or turkey sandwich
on whole wheat
Mid-Afternoon Snack: almonds and another protein shake
Dinner: tilapia and asparagus with brown rice
Fitness Question #13 - What type of
exercises do you include in your routine to stay in shape?
Answer:
Strength Training Exercises: pull ups, squats, straight
leg dead lifts, leg extension, concentration curls, shoulder press,
tricep extension, pushups, fly
Cardio Exercises: at least 40 min… treadmill intervals,
stairs, bike
Additional Training: I hit my hamstrings and shoulders
2x/week because they are my trouble areas.
Fitness Question #14 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for developing toned and defined arms?
Answer:
1. High reps/lighter weight.
2. Women neglect shoulders but are key to a defined look.
3. Concentrate on failing, even though its lighter weight and
higher reps, go until you fail. Really feel that burn.
4. Don't forget to hit rear delts.
5. Skull crushers are great for that troubled tricep area women
have when waving bye-bye.
Fitness Question #15 - What are your
top 5 tips for losing unwanted body fat?
Answer:
1. Diet, diet, diet!
2. Cardio 3-4x/week for at least 40 minutes.
3. Snack on healthy options like an ounce of almonds or celery.
4. Do extra cardio that's fun, take the dogs for a walk after
dinner or run around a little extra with your kids, play beach
volleyball or hike.
5. Drink lots of water. Water helps you feeling full.
Fitness Question #16 - What are your
top 5 tips for gaining lean muscle mass?
Answer:
1. Get 1 gram of protein for each pound you weigh.
2. Healthy carbs like brown rice and yams give you energy and
fuel your workouts.
3. Supplement after workout to help recovery.
4. Stretch and cardio.
5. Rest. Your body needs time to rest and recover so enjoy those
days off from the gym, just don't over indulge.
Fitness Question #17 - What are the
top 5 tips you recommend for staying motivated on a fitness plan
and truly making a healthy lifestyle change:
Answer:
1. Have a supportive surrounding. Let your friends. Family/coworkers
know about your lifestyle so they understand your new change.
2. Get a workout buddy or trainer so you have someone to confide
in and help you along the way.
3. Keep pantry and refrigerator stocked with healthy food so
there is no temptation
4. Take meals with you everywhere you go. Life throws things
at you and sometimes there's no time to cook or you're in a rush,
so by having meals in your carry along cooler, you never have
to hit that dreaded drive thru.
5. Redecorate. Color the walls with energizing colors and take
down the decorations in the kitchen of wine and cookies and replace
them with images of orchards or vegetable gardens. Trust me, temptation
is everywhere.
Fitness Question #18 - What is your
training routine like? (Please include a few details - training
split, sets/reps, exercises, types of cardio, etc.)
Answer:
Monday: Legs. Deep plie squats and lunges. Lighter weight
and high reps to keep a toned look 40 min cardio on stairs to
engage hamstrings.
Tuesday: Off
Wednesday: Off from weights. Cardio 40 minutes on bike.
Thursday: Hamstrings (2-3 exercises) and back. Heavy weight
to build back 4-5 exercises 8-10 reps. Pull ups, rows back extension.
Treadmill cardio.
Friday: Shoulders (4-5 exercises) 8-10 reps and biceps
(2 exercises 10 reps/3x) Arnold press, upright rows, lateral raise,
front raise.
Saturday: Off
Sunday: Chest 3 exercises 12-15 reps 3x, tricep 2-3 exercises
12-15reps/3x, shoulders 3 exercises 8-10reps 3-4x. Push ups fly,
skull crushers, tricep extension, kick back.
I lift heavy shoulders and back since I lack maturity there and
hit shoulders 2x a week. Hamstrings 2x a week as well but higher
reps for toning. I don't build my chest biceps or triceps much
because I carry muscle size in my arms and just want to keep them
tight.
Fitness Question #19 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for losing fat around the stomach and developing a toned and defined
midsection?
Answer:
1. Diet. We all have abs, they are just covered by fat.
2. Cardio. We have to shed fat for our mid section to tighten
up.
3. Ab exercise. Never use weight when training lower or oblique.
We want a small waist, not a bulky one.
4. Eat breakfast, it revs up your metabolism and burns fat.
5. Try planks for 30 seconds then build your way up to a minute.
Fitness Question #20 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for toning the thighs, hips and butt?
Answer:
1. High reps and lower weight for toning.
2. Squat and lunge 12-15 reps 4x.
3. Running elongates the hamstrings and helps tone.
4. Stairs help tighten your butt. You'll definitely feel it!
5. Eat fish. Its very low calorie and super high in protein.
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